Don't Let Strength Training Scare You!

Does starting strength training seem daunting, or even scary? Don’t let the following myths cause you to turn and run! Let’s take out the spooky so you can reconsider incorporating strength training into your life. 

Myth #1. Strength training will make me look bulky. Getting bulky is more difficult than you think. It requires a calorie surplus and very specific training. Routine strength training helps tone your body and builds muscle over time. Muscles burn more calories than fat—about 6.5 calories per pound versus about 2.5 per pound. More muscle helps you lose excess weight, creating a positive change in your body composition. 

Myth #2. Strength training is only for athletes. Strength training is for everyone, including athletes and older adults. As you age, bone density tends to decrease. Strength training helps prevent bone loss and osteoporosis because it stimulates bone growth. It also contributes to your ability to complete the activities of your daily life, such as using stairs, carrying groceries, or even pouring a gallon of milk. Strength training improves mobility and coordination and is vital for everyone from athletes to aging individuals. 

Myth #3. Strength training doesn’t burn as many calories as a cardio workout. Strength training burns calories but in a different way. A cardio session may burn 300 calories, but routine strength training burns calories over time since more muscle burns more calories. When you increase muscle mass, you increase the number of calories you burn during the day. And you do burn calories during a strength training session as your heart rate goes up. 

Myth #4. Grip strength doesn’t impact your health. Improving grip strength is more important than you think. Researchers at Harvard found that a decrease in grip strength is linked to a 16% higher risk of dying from any cause, a 17% higher risk of dying from heart disease, a 9% higher risk of stroke, and a 7% higher risk of heart attack. Grip strength starts to decrease at around age 50. The best way to combat this is to intentionally add exercise that works the muscles of your hand, including carrying weights or dumbbells. 

Don’t be “spooked” by strength training, ViaroFit is here to help. There are many more benefits of strength training that ViaroFit staff are happy to discuss with you. With new equipment, many group classes, and five personal trainers, ViaroFit can ease your transition into a strength training routine and show you how to use the equipment. Let them develop a personal training program that fits your needs and put your fears to rest. 

Ashley Wenger 

Personal Trainer and Nutrition Coach, ViaroFit  

For questions or comments, contact wellness@viarohealth.com  

Reach out to Ashley at ashley@viarohealth.com